Nutrition Facts
Per Single Serving
| Nutrition | Amount per Serving | | Calories | 302 | | Total Fat | 8g | | Saturated Fat | 1g | | Trans Fat | 0g | | Cholesterol | 0mg | | Sodium | 377mg | | Carbohydrate | 48g | | Dietary Fiber | 11g | | Sugars | 7g | | Protein | 12g | | Vitamin A | 108% | | Vitamin C | 73% | | Calcium | 14% | | Iron | 17% |
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Smart Chick'n Minestrone with Barley
By: Chef Claire Criscuolo, RN
Serving Amount: 8
Ingredients:
| 1 package (6 oz) Lightlife® Smart Strips® Chick'n | | 1/4 cup extra virgin olive oil | | 1 large sweet onion, coarsely chopped | | 5 large cloves garlic, sliced | | 3 medium carrots, chopped | | 5 medium ribs organic celery, chopped | | 1 cup chopped Italian (flat-leaf) parsley | | 1 bay leaf | | 12 fresh organic basil leaves | | 2 Tsbp. fresh leaves organic oregano (or 1/2 tsp. dried) | | 1/2 tsp. salt | | 1 can (28 oz) whole peeled tomatoes, undrained | | 2 quarts water | | 1 cup hulled organic barley | | 1 organic Yukon Gold, or other potatoes, cut into 1/2 inch cubes | | 2 organic zucchinis, cut into 1/2 inch pieces | | 1 can (12 oz) organic red kidney beans, drained |
Heat the oil in a large pot over medium-low heat. Add onion, garlic, carrots, celery, parsley, bay leaf, basil, oregano and salt. Cover and cook, stirring occasionally, for about 5 minutes, or until the vegetables have softened and released some of their moisture. Put the tomatoes and juice into a blender cup; cover and blend for about 10 seconds until nearly smooth. Add this and the water to the pot. Cover and raise the heat to high; bring to a boil. Add the barley. Lower the heat to medium-low; cover and cook at a medium boil for 30 minutes, stirring occasionally, until the barley is tender. Add potatoes and zucchini; stir well to mix. Cover, continue cooking, stirring occasionally for about 25 minutes until the potatoes are just tender. Stir in the drained beans and Smart Strips® Chick'n. Cover and cook for about 3 minutes, stirring occasionally, until the beans and Smart Strips® Chick'n are heated through. Taste for seasoning.
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